CrossFit Barbending – CrossFit

Warm-up

Stable shoulders (No Measure)

Using a single light to moderate KB perform;

TGU – 3 R/L

Windmill – 5 R/L

Arm bar – 5 R/L

Press – 5 R/L

Unilateral Russian swing – 10 R/L

Halo – 5 R/L

Snatch – 5 R/L

Metcon

Metcon (3 Rounds for reps)

3 rounds:

3 minutes of Turkish get-ups 35/25

2 minutes of G.I. Janes

1 minute of rest
use a DB or KB, athlete preference

Accessory – 3 x 15 plate Russian twists

3 x 10 isometric hip extension + row